Strength
Deadlift
3 at 75%
3 at 85%
3+ at 95% 1RM*
Goal isn’t a PR but AMRAP at 95%
Then
Strength/Skill Drop Snatch 1-1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Lift bar from rack. Rest as needed between sets. Remember this is a Drop Snatch not a Snatch Balance so absolutely no bump from legs to get started. Then Randy 75 Power Snatches, 75/55 lbs Buyout 4 x 10 Straight Leg GHD…
Strength
Bench Press
3 at 75%
3 at 85%
3+ at 95% 1RM*
Goal isn’t a PR but AMRAP at 95%
Then
21-15-9 reps, for time of:
Hang Squat Clean, 95/65 lbs
Chest-to-bar Pull-up
Buyout
4 x 10 Bent over rows
4 x 10 Triceps Press with bar lying on bench
Strength/Skill Every 1 min for 10 mins, alternating between: 3 Thrusters, 60% 1RM * 10 Box Jumps, 30/24 in *Increase weight each set Then Heavy DT 5 rounds for time of: 12 Deadlifts, 205/145 lbs 9 Hang Power Cleans, 205/145 lbs 6 Push Jerks, 205/145 lbs Classic DT weight is 155/105 . Buyout 4 x 10…
Strength
Back Squat
5 at 75%
3 at 85%
1+ at 95% 1RM*
*Goal isn’t a PR but AMRAP at 95%.
Then
3 rounds for time of:
Run, 400 m
15 Deadlifts, 225/155 lbs
50 Double Unders
Buyout
4 x 10 Straight Leg GHD with bar
Workout of the Day “Death By” – Burpees and Back Squats : 1 rep + 1 rep / 1 min With a continuously running clock perform: 1 Burpee and 1 Back Squat, 185/135 lbs in the first 1 min 2 Burpees and 2 Back Squats, 185/135 lbs in the second 1 min 3 Burpees and…
Strength
Deadlift
3 at 70%
3 at 80%
3+ at 90% 1RM
Then
Complete as many rounds as possible in 12 mins of:
12 Kettlebell Snatches, 24/16 kg
50 Double Unders
Buyout
Good Mornings
4 x 10 2 30% of back squat max
Strength/Skill
Every 1 min for 10 mins, alternating between:
1 Squat Snatch + Overhead Squat, 70% 1RM*
10 Wallballs 20/14lbs
* increase weight every set up to 90%
Then
For time: 100 Burpee (Bar Facing)s*
* Perform 3 Power Snatch 155/105 every odd minute starting at 1:00 minute
Buyout
4 x 10 Straight Leg GHD
Strength
Bench Press
3 at 70%
3 at 80%
3+ at 90% 1RM
Then
5 rounds for time of:
10 Box Jumps, 30/24 in
10 Ring Dips *
10 Toes-to-bars
* Rx+ 3 Muscle Ups
Buyout
Bench Press 4 x 10
Triceps Press 4 x 10
Strength/Skill Every 1 min for 12 mins, alternating between: 1 Squat Clean & Split Jerk, 60% 1RM* 10 Burpee (Bar Facing)s *Increase weight every set until you are around 90%. Please only squat cleans and split jerks. Then 15 Clean & Jerks, 75% 1RM — then — Run, 800 m — then — 15 Clean…
